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Saturday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Sets

:30 Supine Twists

:30 Figure 4 Leg Stretch

:30 Alternating Elbow To Instep

:30 Downward Dog

Warm-up

Warm-up (No Measure)

Alternating movements with a partner

Movement 1 // Movement 2:

1) Step over and under the PVC // Single Under

2) Step over and under the PVC // Single Under hop side to side

3) Step over and under the PVC // Single Under run in place

4) Step over and under the PVC // Single Under hops front to back

5) Step over and under the PVC // Single Under lunge jumps

6) Step over and under the PVC // Double Under attempts

Metcon

Metcon (Time)

“Spectacled Caiman”

For Time With A Partner

10-9-8-7-6-5-4-3-2-1

OH Walking Lunges (45/25# Plate)

– 1 Legless Rope Climb between sets

*One partner works at a time

*Each partner does all the work

*On the OH Walking Lunge, Right Leg + Left Leg = 1 rep

L2: 35/15#, Regular Rope Climbs

L1: 15/10#, 2 Pull-To-Stand

Accessory Work

Metcon (No Measure)

On a 5:00 Clock

DB Side Bends (50/35#)

*Switch sides as needed

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